1 tablespoon (medium) of Black Sesame Seeds (9 g) has 51 calories. That works out to 565 calories per 100 g. It contains 2.1 g of carbs, 1.6 g of protein, 4.3 g of fat and 1.1 g of fiber. Its 0.4 mg of Copper covers 41% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.

What is Black Sesame Seeds?

Black Sesame Seeds are the small, flat seeds of the sesame plant, with a deeper colour and a slightly more pronounced, toasty flavour than white sesame. Across many cuisines, they’re sprinkled over rice, noodles, vegetables and baked goods, or ground into pastes and sauces. A brief dry toast brings out their aroma; stir them often so they don’t scorch.

They’re energy-dense, with plenty of fat alongside fibre and protein. Use a small sprinkle for crunch and flavour, or blend them into a sauce with citrus or soy. Their bold, nutty taste works especially well with roasted vegetables and mildly flavoured grains.

Black Sesame Seeds Nutrition Facts

Selected: 100 g

565

KCAL / 100G

Carbs

23.4g

· 9% DV

Protein

17.7g

· 35% DV

Fat

48g

· 62% DV

Fiber

11.8g

· 42% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 16% · Protein 12% · Fat 72%

Black Sesame Seeds Vitamins & Minerals

Vitamins

0.79mg · 66% DV

0.79mg · 46% DV

4.5mg · 28% DV

Biotin

8.5µg · 28% DV

Minerals

Copper

4mg · 444% DV

Manganese

3mg · 130% DV

Calcium

975mg · 98% DV

Phosphorus

629mg · 90% DV

How Nutritious Is Black Sesame Seeds?

Nutrient density

Very high

85/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

Medium

57/ 100

An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.

Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.

Black Sesame Seeds Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Black Sesame Seeds

To burn the 565 calories in 100 g:

🚶

140min

Walking (5 km/h)

🏃

58min

Running (8 km/h)

🚴

77min

Cycling

🏊

66min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Black Sesame Seeds Processed?

NOVA 1

Unprocessed

1. Unprocessed

2. Minimally Processed

3. Processed

4. Ultra-Processed

NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.

Does Black Sesame Seeds Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Black Sesame Seeds Good For?

Vegan

✓ Suitable

Vegetarian

✓ Suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

✓ Suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

✓ Suitable

Low FODMAP

— Not suitable

Black Sesame Seeds Fat Profile

SATURATED

MONOUNSATURATED

18.8g

POLYUNSATURATED

21.8g

⚖️

Omega 6:3 ratio 72.7:1

Above the ideal 4:1 (72.7:1).

Compare Black Sesame Seeds

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Foods Similar to Black Sesame Seeds

🥜

Peanuts

567 kcal

🥜

Walnut

654 kcal

🥜

Almond

579 kcal

🌻

Sunflower seeds

584 kcal

🥄

Tahini

595 kcal

🥥

Grated coconut

354 kcal

🌰

Hazelnut pieces

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Raw walnut

654 kcal

Frequently Asked Questions About Black Sesame Seeds

Are black sesame seeds the same as nigella seeds?

No, black sesame seeds and nigella seeds are different plants. Black sesame seeds are flat and oval with a nutty, sesame-like flavor; nigella seeds are smaller, angular, and often described as peppery or onion-like.

What are black sesame seeds good for?

Black sesame seeds add a nutty flavor and a crisp texture to both sweet and savory foods. They also provide minerals, unsaturated fats, and antioxidant compounds, but eating them is not a treatment for any health condition.

Can you eat black sesame seeds raw?

Yes, black sesame seeds can be eaten raw. Sprinkle them over salads, rice, or yogurt, or blend them into a dressing. Toasting is optional and brings out a stronger aroma, but avoid eating seeds that smell stale or rancid.

How do you toast black sesame seeds?

Toast black sesame seeds in a dry pan over low to medium heat, stirring frequently until fragrant. They can burn quickly, so take them off the heat as soon as their aroma develops and let them cool before serving.

Do you need to grind black sesame seeds to get their nutrients?

No, you do not have to grind black sesame seeds, but grinding breaks them up and makes them easier to mix into foods. Whole seeds may pass through digestion partly intact, so ground seeds or sesame paste are useful alternatives.

Can you eat the hulls on black sesame seeds?

Yes, the hulls on black sesame seeds are edible, and black sesame is commonly sold with the hull intact. There is no need to peel the seeds before adding them to meals or grinding them into a paste.

Can black sesame seeds be used to make tahini?

Yes, black sesame seeds can be ground into tahini. Black sesame tahini has a darker color and a more intense, sometimes slightly bitter flavor than pale tahini; blend the seeds thoroughly for a smooth spread.

How should you store black sesame seeds?

Keep black sesame seeds in a tightly sealed container away from heat, light, and moisture. Their natural oils can turn rancid, so refrigerate or freeze a large supply if you will not use it soon.

Do black sesame seeds have more antioxidants than white sesame seeds?

Black sesame seeds contain antioxidant compounds, including compounds in their dark outer layer. They may have more of some antioxidants than hulled white sesame, but the difference varies with the seed variety and how it has been processed.

How can you use black sesame seeds in baking?

Add black sesame seeds to bread, crackers, cookies, or pastry dough for a nutty flavor and visible speckles. You can also sprinkle them on top before baking; lightly toasting them first makes their aroma more pronounced.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026